LÄMMITTELY
3 kierrosta
1min ergo
10 burpee
10 kyykky kuntopallo karhunhalauksessa
10 kahvakuulaheilautus

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HARJOITUS (Peruskestävyys, 60-70%/HR max, vauhtikestävyys, 70-85%/HR max)

3x9min, 1min lepo

1. pyörä, joka kolmannella alkavalla minuutilla 20 kahvakuulaheilautus (keskiraskas/raskas)
2. soutu, joka kolmannella alkavalla minuutilla 15 wallball heitto
3. hiihto, joka kolmannella alkavalla minuutilla 10 burpee

*Harjoituksessa on kolme 9min työosiota. Joka kolmannella alkavalla minuutilla suoritetaan kunkin ergon "pariksi" määritelty liike ja toistomäärä. Aloita työosio em. liikkeestä, pyri saamaan toistot mahdollisimman nopeasti alta pois, ja palauttele sykettä ergolla.

2-3sets:

10+10 seated press
10+10 bulgarian split squat
20s GHD hip extension hold

Weighted Chin-Ups

4 x 3

Part A).
Skill Primer
Hang Muscle Snatch, Low Hang Muscle Snatch & BNT Strict Press
(5-8 sets x 2+1+2)

Part B).
Hang Snatch
(8 sets x 3 / 60%-70%)

2-3sets:

10+10 suitcase deadlift
10+10 Db press
10 snowangel

Three sets of six reps heavy back squat 75% - 85% from max.

AMRAP 30:00 with a partner:
50 Wall balls @9/6kg
50 KB USA swing @24/16kg
40 Anchored Sit-ups
40 Hollow Rocks
30 KB Sumo Deadlift High Pull @24/16kg
30 KB gorilla Rows @2x24/16kg
20 KB single arm Overhead Squats
20 KB Thrusters @2x24/16kg
10 Box Jump Overs @60/50cm
10 Burpee Box Jumps @60/50cm
*One person works at a time. Split as desired.

8 Rounds for time

12 Deadlifts @ 70/47.5kg
9 Hang power cleans
6 Shoulder-to-overheads
35 Double-unders

Time cap. 16:00

Overview. This workout is all about efficient barbell cycling and smooth transitions. While the weights are manageable, the volume (216 barbell reps + 280 double-unders) adds up quickly, so a steady, deliberate pace is key. Grip fatigue can be a factor, so plan accordingly as you approach each movement.

Pacing. The goal is to maintain consistent round times from start to finish. Avoid sprinting the first few rounds—this will pay off as the barbell begins to feel heavier and grip becomes more taxed. Plan your breaks strategically to avoid excessive rest later in the workout. Stay controlled and finish strong!

Strategy. Break up the barbell movements strategically (using the transitions from one lift to the next) to avoid
early fatigue: 6+5+1 or 11+1 on deadlift, 8+1 or 5+3+1 on hang power cleans and unbroken on the push jerks (better to rest a bit longer before the final clean so you can do this).
Smooth and controlled double-unders will help minimise unnecessary rest. Focus on quick, deliberate transitions between movements to maintain momentum. Efficient transitions can save significant time over eight rounds

61/43kg, 52.5/35kg

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

WU

CF
3min on, 1min off

3x
(A
13/17 Row
8 2x kb hang c&j

B
20 Wb
1 Seated legless / L-sit pull up

C
8 2 x kb burbee mave
30m 2x kb Front rock carry

D
10 2x kb box step up
2x5m HS-walk / HS hold seinää vasten

E
2min Rest)